On savouring, acts of kindness and gratitude

Have you stopped to think that by enjoying a piece of chocolate you can be doing a world of good for your well-being? When you stop in the moment and allow yourself to become one with the present time you also naturally take distance to whatever might be troubling or burdening you in the past or future. It's like a mini meditation because that is how simple meditation can be, stopping in the present moment and being fully aware of the now.

Positive psychology has studied the elements of good life and happiness and has found out that savouring, our ability to take pleasure and absorb ourselves into the moment to enjoy whatever it is that we're doing, is one recurring element of happiness. Savouring is also our ability to appreciate the positive emotions that arise from that pleasurable moment which can be either an internal or external experience.

Some time ago I bought a 200 g Fazer blue chocolate bar. To my surprise the inside of the wrapping paper was decorated with little acts of kindness, such as "I'll tell a friend I care for them", "I'll visit a lonely relative." and " I'll give someone a warm hug." Studies in positive psychology have also discovered that these kinds of little acts of kindness have a tremendously positive impact on our well-being. Additionally, they are among the core elements in the life of people who call themselves happy. Therefore, spreading good vibes, doing and saying good things to others is the simply the best way forward if you want to live a happy and meaningful life. Inspired by the wrapping paper and as my little act of kindness, I thought that I'd share with you a little savouring and gratitude exercises that nicely fits this time of year, when the shops are full of chocolate.

Take a piece of your favourite chocolate. Take a good, close look at it. What do you see? Marvel at the shape and lines of this little thing. What is happening in your body? Are you quivering with anticipation? Is your mouth watering? What else do you notice? Give yourself time to register what is happening in you body and mind. Now, slowly put the piece of chocolate in your mouth. Don't bite yet. Focus fully on your senses. What do you feel now?  What do you taste? Where does the tasting take place inside your mouth? Close your eyes so that you can better tune into the sensations stirring inside of your mouth.

At first, the piece maybe feels a little bit cold and hard. Your taste buds are still numb. You're waiting. Little by little the sides of your mouth start watering. The bit of chocolate is going softer now and you start to feel the sweetness of the chocolate spreading inside your mouth, tingling your taste buds. The soft bit of chocolate nests in the arch of your mouth. Your tongue is hugging the chocolate bit and your mouth is filled with the rich, sweet and creamy taste of the chocolate. What does your life taste like right now? Now, see if you can also combine gratitude to this moment. What are you grateful for? Where do you feel the gratitude? What does it feel like? How does this all change the way you experience this moment?

Using our senses: seeing, hearing, smelling, touching or tasting the environment are all fantastic tools to help us to come back and stay in the present moment. The best part is that these tools are always with us. There is no need to make calendar reservations for meditation breaks, no need to rush after work to mindfulness classes, no need for fancy apps that remind you of your daily meditation and potentially only make you feel bad if you fail to take that break there and then. All you need to do is to tune into your senses for a while. Just listen and feel. And maybe with the help of a humble piece of chocolate, taste what the world is like right now.